Burning belly fat is one of the most effective ways to improve your physical appearance and health risk factors. You can take a number of approaches to get rid of stubborn fat around your belly. Usually you need a combination of a healthy diet and lifestyle modifications along with the best belly fat exercises for fast results. Your training regimen should be effective at burning fat and building muscle, which helps get rid of excess fat in your midsection.
In my experience, the most effective belly fat exercises include a combination of moves that specifically target your midsection as well as your lower body, hips, and upper back. The reason is that your lower body muscles burn a lot of calories and offset the appearance of fat around your midsection. Upper back exercises contribute to the V-taper look and improve your overall muscle tone. Collectively, these exercises work to tone your abs, improve your overall physique, and make losing stubborn belly fat easier.
Here are my top seven belly fat exercises for fast results. For all exercises, do three sets of 12 to 15 reps with a weight that feels challenging but is manageable for that rep range. For a plank exercise, hold the position for 30 seconds to one minute, and complete three sets.
Be sure to drink plenty of water and follow a healthy, high-protein diet to ensure you get the best belly fat burning results. Keep reading to learn more, and then, be sure to check out 8 Standing Exercises That Get Rid of Belly Fat Fast.
This list of belly fat exercises starts with the plank. The plank engages a variety of muscles such as the rectus abdominis, obliques and lower back, making it an effective exercise for developing core stability and toning the abdominal area.
To do a plank, start in a push-up position, but rest your body weight on your forearms, not your hands. Keeping your body in a straight line from head to heels, engage your core and visualize pulling your lower ribs toward your pelvis to maintain alignment. Hold this position, making sure not to shrug your shoulders or let your hips sag. Maintain your abdominal muscles, and breathe normally. Repeat for the target time.
This exercise works the rectus abdominis and obliques and offers a great way to stimulate a variety of muscles for overall core strengthening.
To perform bicycle crunches, lie on your back with your hands behind your head and your elbows out to your sides. Raise your leg at a 90 degree angle, and begin to rotate your body, bringing your right elbow to your left knee. Extend your right leg straight out without letting it touch the floor. Alternate sides, mimicking a cycling motion, ensuring pressure on the tip spans for about one second. Repeat for target repeats.
Next up in this round of belly fat exercises is the Russian twist. The Russian round targets the obliques, promoting increased rotational strength and stability in the core.
To perform the Russian twist, sit on the floor with your knees bent, holding a weight or medicine ball in both hands. Lean back slightly, keeping your spine straight and your abs tight. Turn your torso to the right, bringing the weights to the floor at your sides. Return to center and then rotate to the left, avoiding shrugging throughout the range of motion. Repeat for target repeats.
Hanging leg lifts work the lower abs, an area that is often difficult to target with other ab exercises.
To perform hanging leg raises, hang from a pull-up bar, keeping your arms straight. Engage your core, and elevate your legs, keeping them straight. Raise your legs until they are parallel to the ground, visualizing crushing a piece of fruit in your armpits as you engage your muscles. Lower your leg slowly with control. Repeat for target repeats.
The barbell back squat works not only the core but also the glutes, quads and hamstrings.
To perform a barbell back squat, place a barbell at shoulder height in a squat rack, and if available, set the safety pin just above the waist. Stand with your feet shoulder-width apart, then push out from the rest of your feet as you squat, maintaining a neutral spine. Turn your foot slightly inward as you lower your knee for optimal biomechanics. Push through full leg to return to standing position. Repeat for target repeats.
The glute bridge specifically targets the glutes and hamstrings while also engaging the core.
To perform the glute bridge, lie on your back with your knees bent and your feet flat on the floor. Visualize your lower ribs pointing toward your pelvis, and engage your abs as you lift your hips off the floor. Squeeze your glutes at the top of the movement, hold for about one second. Lower your hips back to the starting position. Repeat for target repeats.
This list of the best belly fat exercises for fast results ends with the lat pulldown. Lateral pulldowns are great for targeting the latissimus dorsi, the broadest muscle in the back. This exercise helps tone your upper body and provides support to your core muscles.
To perform a lateral pulldown, sit on a pulldown machine, and grip the bar with your hands shoulder-width apart. With your arms fully extended, engage your core, and visualize crushing a piece of fruit in your armpits as you pull the bar down toward your chest. Squeeze your shoulders together in the final range, hold the pressure for about one second, and avoid shrugging throughout the range of the movement. Slowly return the bar to its starting position, maintaining control. Repeat for target repeats.
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